How to Stay Away from Knee Osteoarthritis?
As we age, various organs in the body naturally deteriorate, especially the knees which bear heavy loads and can also wear out. Therefore, starting to take care of your knees today is something you can do as a way to maintain knee health for those whose knees are not yet deteriorated. At the same time, the knee care techniques shared here are also helpful for those who already have knee osteoarthritis.
Knee osteoarthritis is caused by the deterioration of the cartilage inside the joint and weak muscles in the front of the thigh. When facing degenerative knee arthritis, many people want to know how to take care of themselves. The following practices can be done:
- Lose weight seriously by reducing foods high in fat, starch, and sugar. Increase intake of meat, vegetables, and fruits. Drink several glasses of water before every meal. Avoid all kinds of snacks. Reduce the amount of some meals, such as dinner, and exercise regularly.
- Exercise to strengthen muscles with the following exercises:
Exercise 1 for those with symptoms of knee inflammation, swelling, pain, and soreness
How to exercise Lie flat on your back, straighten your knee, try to press your lower abdomen to the floor slowly to contract the kneecap, then relax the knee. Do about 20 repetitions per set, counting as follows:
- Press the knee to the floor (count 1-5 in your mind) then relax the knee
- Press the knee to the floor (count 1-5 in your mind) then relax the knee
Exercise 2 for those with knee pain, this exercise helps strengthen the abdominal muscles
How to exercise Lie flat on your back, bend the knee on the better side, straighten the leg on the side with knee inflammation and contract the knee. Slowly lift the leg so the heel is about 1 foot off the floor, count 1-5, then lower the leg beside the other. Do about 20 repetitions per set, counting as follows:
- Lift up (count 1-5 in your mind) then lower
- Lift up (count 1-5 in your mind) then lower
Exercise 3 for those with mild knee pain, no swelling, able to walk normally, and those who want to prevent knee osteoarthritis
How to exercise Sit with your feet hanging on a chair. Attach a 1 kg sandbag (can increase up to 5 kg) to the front of your ankle and lift it to straighten the knee. Raise the leg parallel to the floor at thigh level, then slowly lower it. Do about 20 repetitions per side, counting as follows:
- Straighten the knee and contract (count 1-5 in your mind)
- Straighten the knee and contract (count 1-5 in your mind) then lower
Note: All these exercises should be done at least 3 times a day: upon waking in the morning, after lunch, and after dinner. If possible, do them once more before bedtime.
Proper knee usage, such as
- Avoid squatting and kneeling
- When resting, avoid sitting on the floor or on low chairs
- When cleaning floors or bathrooms, use a mop
- When washing clothes, sit on a low stool and straighten both knees. Using a washing machine is better for the knees
- When ironing, sit on a chair or stand while ironing
Guidelines for those with knee osteoarthritis
- Must lose weight if overweight
- Exercise with muscle-strengthening exercises for the front thigh muscles
- Use the knees properly
Most people focus on caring for certain organs they consider vital to life, but in reality, all organs in the body are equally important, differing only in function. The “knee” is something everyone must be aware of, care for, pay attention to, and use properly. If the knee deteriorates or is not cared for after deterioration, the symptoms of the disease will definitely affect your life. Start seriously caring for your knees today for your own good health.
